Staying Active During Pregnancy: What the Research Says

Pregnancy is a time of significant change—physically, mentally, and emotionally. One of the most common questions we hear from patients is: “Is it safe to exercise while pregnant?”

The short answer: yes—for most people, physical activity during pregnancy is not only safe, but strongly recommended.

Why Physical Activity Matters During Pregnancy

Current research consistently shows that staying active throughout pregnancy offers a wide range of benefits for both parent and baby. 

Regular movement can help:

• Reduce back, hip, and pelvic pain

• Improve posture and overall strength

• Decrease the risk of gestational diabetes

• Support healthy weight gain

• Improve mood and energy levels

• Promote better sleep

• Potentially lead to shorter labour and fewer complications

In other words, movement is one of the most powerful tools you have to support a healthy pregnancy.

What Kind of Exercise Is Recommended?

According to current guidelines, most pregnant individuals should aim for at least 150 minutes of moderate-intensity physical activity per week, spread over several days.

Safe and effective forms of exercise often include:

• Walking

• Swimming

• Prenatal strength training

• Yoga or Pilates (with pregnancy modifications)

• Low-impact cardio

The key is choosing activities that feel good in your body and can be adjusted as your pregnancy progresses.

What Does “Moderate Intensity” Mean?

A simple way to gauge intensity is the “talk test.” During moderate exercise, you should be able to hold a conversation, but not sing comfortably.

This isn’t the time to push for personal bests—but it’s also not a time to avoid movement altogether unless medically advised.

When to Modify or Avoid Exercise

While exercise is safe for most pregnancies, there are some situations where modifications—or temporary pauses—are necessary. You should always consult with your healthcare provider if you have:

• A high-risk pregnancy

• Persistent pain or discomfort

• Dizziness, shortness of breath, or chest pain

• Vaginal bleeding or fluid leakage

Additionally, as your body changes, certain movements (like prolonged lying on your back after the first trimester or high-impact activities) may need to be adjusted.

The Role of Rehab and Manual Therapy

This is where we often come in.

Pregnancy can place added stress on joints, muscles, and connective tissue—especially in areas like the pelvis, hips, and lower back. A tailored approach that combines movement, hands-on treatment, and education can help you:

• Stay active with less discomfort

• Address pain early before it becomes limiting

• Prepare your body for labour and postpartum recovery

Whether you're dealing with a specific issue or just want guidance on staying active safely, working with a qualified provider can make a big difference.

The Bottom Line

Movement during pregnancy isn’t about “bouncing back” or maintaining a certain level of fitness—it’s about supporting your body through a major life transition.

Staying active, within your comfort and capacity, is one of the best things you can do for your health and your baby’s development.

Stay Moving. Stay well.

Dr. Nicole Ballantyne